I need more protein

Can someone help me out. My protein has gotten too low and my fat intake too high. I need some high protein, low fat ideas for breakfast and lunch.

First question - are you a vegetarian? If not, easy to do with grilled chicken or turkey breast, lean meat, fish, fat free cottage cheese. 

If you are, look at the Barilla Plus pastas, which are high in protein and fiber. Egg whites in an omelette. I drain plain yogurt and use it like sour cream. Some breakfast bars are better than others. Beans.

Also, look into protein powders.  If you don't like them as shakes, you can also try just adding some to another meal.  For instance, add protein powder to yogurt.  If you can find one that you like, it's an easy way to increase protein intake, but it's not for everyone.

How do you know you need more protein?  Are you basing this on how you feel, or on some numbers?

Im not a powder fan. Try egg white omlettes. So filling, super low cal (15 cal per egg white) and proteiny!! Mix with some chopped tomates, mushroom and capsisum and serve with low-fat cottage cheese, sprinkled with pepper. Yummo and protein-errific.

Skim milk is pretty proteiny - they have to replace that fat with something - protein and sugar. Samw with no fat yougrt. Yummy. I mix lf cottage cheese with everything, and its great. :)

Fish, tun too. You can put that in your omlette.
If you're a vegetarian, you may have to turn to more beans and legumes, soy milk (no fat is still yummy and often enriches with B12)

So Red's feel-full protein plan?

Bfast - 4+ egg white omlette (egg beaters?) with assorted veggies [capsicum/peppers, tomatos, mushrooms, garlic, onion, higher cal - carrot, corn, OR  whatever is leftover) - NO OIL (make on non stick fry pan or use a tiny but of PAM, use water to saute the veggies first or use leftover steamed ones)
Glass of no fat Skim milk or Soy milk - 90 cal/250ML
If you have cals left, grab some fruit.

OR

Banana porridge. Chop up 1/2 a banana. 1/2 cook rolled oats in water, add banana (leaving a few slices to add on top).Cook until a little drier than you want, turn off heat. Then add either 1 egg white and splenda/honey, cottage cheese or a dash milk (no fat, or no fat soy). Can top with wheat germ, more banana etc. Cheese makes it smooth and its not a bad taste. Have with a cup of milk.

OR
Poached egg on toast with milk

Snacks - Tub of no-fat yogurt or, banana smoothie (freeze a banana, chop into pieces, add 1/2 c yougrt, 1/4 c milk, sweetener. Blend up a few ice cubes with the milk and yougrt and frozen banana), Mini Tortilla - save chicken from last night's dinner, and have in 1/2 a low-cal tortilla with salsa and cottage cheese - grill. Mini egg salad - leafy vegies with tomato and a chopped up egg (or 1 egg 1 additional poached egg white peppered)

Lunches/dinner- bigger versions of snacks, chicken breast pita, tuna melt with cottage cheese, pumpkin and low fat fetta wrap toasted, steamed fish, salmon pizza (but high in fats but good fats) - pita topped with no oil sundried tomatoes, low cal veggies, water packed canned salmon, cottage/ricotta cheese (low fat) grilled.

Red meat has protein too, but more fat

Fat isnt evil - just try to cut back on sat fat and cut out trans fats.

I just found this site from one of my friends on C-C! It's pure veggie protein and about $6.00 at the GCN store. The only thing is that is has only .5g of protein with each tablet. At least it's something. I also take the Wal-Mart 100% Whey. The chocolate is the best. Here is the site:

http://www.spirulina.com/SPBSpirulina.html

Lots of fish is also a great choice.

Oh ya! Egg whites are great too! I make a Mexican omlet with salsa on top! YUMMM-O!

Kashi go lean cereal 13g/cup (don't get the crunch it's sweetened too much) 

Atkins chocolate shake,  I keep them at work to get a boost around 2:00  18g